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Close-Grip Front Lat Pulldown

Umakhi woMsebenzi

Inhloko yeziNdawoMakontekta ni wa kufanya mazoezi ya sehemu za mwili.
IdivayisiMbendelo
Imimiselo eqhaphoLatissimus Dorsi
Amashwa eqhaphoBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
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Ukuxhumana kwe Close-Grip Front Lat Pulldown

Close-Grip Front Lat Pulldown ndi masewera olimbitsa thupi amphamvu omwe amapangidwa kuti ayang'ane ndikukulitsa minofu yakumbuyo, makamaka latissimus dorsi. Kuchita masewera olimbitsa thupi ndi kopindulitsa kwa aliyense amene akufuna kulimbitsa thupi lawo, kuwongolera kaimidwe, kapena kwa othamanga omwe amafunikira minofu yamphamvu yam'mbuyo pamasewera awo. Anthu angasankhe kuphatikizira izi muzochita zawo kuti awonjezere kutanthauzira kwa minofu, kuthandizira thanzi la msana, ndikuwonjezera mphamvu za thupi lonse ndi kukhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Close-Grip Front Lat Pulldown

  • Gwirani kapamwamba ndi kugwira pafupi, manja kuyang'ana kwa inu, ndipo patali pang'ono yopapatiza kuposa m'lifupi mapewa.
  • Ndi msana wanu molunjika ndi pachifuwa mmwamba, kokerani kapamwamba patsogolo panu mpaka pachifuwa chanu chakumtunda, pamene mukugwedeza mapewa anu pamodzi.
  • Gwirani izi kwa kamphindi, kuyang'ana pa kugunda kwa minofu yanu yam'mbuyo.
  • Pang'onopang'ono masulani bar kuti mubwerere pamalo oyambira, ndikuwongolera kayendetsedwe kake, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Close-Grip Front Lat Pulldown

  • Kugwira: Kugwira kwanu kuyenera kukhala mkati mwa phewa. Kugwira kapamwamba kwambiri kapena pafupi kwambiri kumatha kulimbitsa manja anu, zigongono, ndi mapewa anu, ndipo sikungawongolere bwino ma lats. Manja anu ayenera kuyang'ana kwa inu (chogwirizira) kuti mutengerenso ma lats.
  • Kusuntha Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mugwetse mipiringidzoyo. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Kokani kapamwamba mpaka pachifuwa chanu ndipo pang'onopang'ono mulole kuti ibwerere mmwamba. Izi zidzaonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yaitali, zomwe zimabweretsa zotsatira zabwino.
  • Kuchita Minofu Yoyenera: Onetsetsani kuti mukugwiritsa ntchito ma lats anu kuti mugwetse mipiringidzo pansi

Close-Grip Front Lat Pulldown Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Close-Grip Front Lat Pulldown?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Close-Grip Front Lat Pulldown. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti mutsimikizire mawonekedwe abwino ndi njira. Zochita izi makamaka zimayang'ana minofu ya latissimus dorsi kumbuyo kwanu, komanso imagwiranso ntchito ma biceps ndi minofu yanu pamapewa ndi khosi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikulingalira zopempha chitsogozo kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Close-Grip Front Lat Pulldown?

  • Reverse-Grip Front Lat Pulldown: Kusinthaku kumaphatikizapo kugwiritsa ntchito chogwirira chapansi (chogwirizira), chomwe chimatha kutsindika zapansi ndi ma biceps.
  • Single-Arm Front Lat Pulldown: Mtunduwu umachitika mkono umodzi panthawi imodzi, kulola kusuntha kwakukulu ndikuyang'ana magulu aminyewa.
  • V-Bar Front Lat Pulldown: Kusinthaku kumagwiritsa ntchito cholumikizira cha V-bar, chomwe chimalola manja kukhala oyandikana kwambiri ndikuwongolera minofu yapakati yakumbuyo.
  • Neutral-Grip Front Lat Pulldown: Pakusinthika uku, kusalowerera ndale (miyendo moyang'anizana) kumagwiritsidwa ntchito, komwe kungathandize kugwirizanitsa ma lats ndi biceps.

Izinto zokufunda ezishisa ezivumelekile Close-Grip Front Lat Pulldown?

  • Kukoka: Kukoka ndi masewera olimbitsa thupi omwe amayang'ananso pa latissimus dorsi, mofanana ndi Close-Grip Front Lat Pulldown. Kusiyana kwa kaimidwe ka thupi ndi kugwiritsa ntchito kulemera kwa thupi kukana kungathe kuonjezera zosiyana ndi zovuta pazochitika zanu.
  • Sight-Arm Pulldowns: Zochita izi zimakwaniritsa Close-Grip Front Lat Pulldown popatula ma lats popanda kuphatikizika ndi ma biceps, kulola kulimbitsa kwa minofu ndi mtundu wina wamphamvu pakulimbitsa thupi kwanu.

Amaxabiso angamahlekwane kanye Close-Grip Front Lat Pulldown

  • "Cable workout for back"
  • "Close-grip pulldown exercise"
  • "Maphunziro apatsogolo a lat pulldown"
  • "Zolimbitsa thupi zolimbitsa msana"
  • "Kulimbitsa thupi kwa makina a chingwe"
  • "Zosintha zaposachedwa"
  • "Njira za Close-grip front lat pulldown"
  • "Masewero olimbitsa thupi a minofu yakumbuyo"
  • "Momwe mungapangire pafupi-fupi kutsogolo kwa lat pulldown"
  • "Kulimbitsa thupi kwa chingwe chapamwamba"